Air squats Simple bodyweight squats build serious strength and endurance in the big muscles of the legs and glutes, particularly the quads which will be responsible for helping you run up inclines and propel yourself up obstacles. Walking lunges Another simple bodyweight movement which trains leg strength, knee health, and muscular endurance in the quads, glutes, and hamstrings. The singlelegged nature of lunges transfers over to running, too. Ring pull ups Pull-ups work your entire upper body, from arms and back to core, and teaches your body to pull its own weight up from a dead hang. Doing pull ups on gymnastics rings adds a level of instability which will pay off on cargo nets, monkey bars, and rope climbs. Ring rows Inverted rows on gymnastics rings trains a slightly different set of muscles to pull-ups and will help you develop the big muscles of your back that will work hard to save your grip and forearm muscles. Bear crawls Any type of crawl training will set you up for a faster time over that section of your OCR event. Programme forwards and backwards crawls into every calisthenics training session. Parallette push ups Any kind of push up will build pressing strength in the shoulders, chest, and triceps, but if you do them on parallettes you’ll give your palms the opportunity to get used to the feel of bars – ideal for any rig work you might encounter. Wall walks Are you strong enough to help someone over a wall by letting them stand on your shoulders? Find out by training wall walks, where each rep has a wall-supported handstand in the middle of the flow. Now you can hold your own body weight up by your shoulders! 9 COVER STORY Gravity Fitness is the go-to place for calisthenics and functional fitness equipment, advice, training videos and chat. Check out the store to discover top quality calisthenics equipment you can use at home and sign up to the newsletters to get £5 off your first order. 7 Best calisthenics exercises for OCR OK, so let’s get down to it. How should you focus in on calisthenics to build OCR-specific strength without wasting precious training time on fluff? Here are the OCR calisthenics exercises to build functional strength in all the right places. CHECK OUT THE STORE HERE
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